CrossFit WOD- 181109

*Ascending in weight
*Focus is bottom position and getting comfy with that

Optional Buy Out
“Hollow Row”

3 Rounds
500m Row
21 Hollow Rocks
1 min rest

* Lifting day!*When we lift heavy and take rest we drastically improve lipolysis and hypertrophy. It is also important to note: Heavy lifts involving the giant muscle groups in your body tells your body to burn fat and build muscle to a much higher degree than small muscle groups.*This is also a great skill day (this is true as we utilize the on the minute protocol.)